20160430

Chin music

Collegiate
Power Clean 3, 3, 3, 3, 3
95, 115, 135, 165, 185
Low
Then,
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

Chin Up
Front Squat 135#
20 lb med Ball Slam
15:08

20160429

Push it

Strength
Barbell walking unges 3x8 (per leg) @ 115

5 rds:
8 press w/2x16kg KB
30 russian twists w/25# plate
25m sled push +45lbs
10:30

5x5 back squat @135 to finish

20160428

CFFB rest, so not resting

6:30
5x200m sprints

12:30
5 mile hike, flak, sapi plates, water

20160427

Day two then...

Power snatxh 6x2 @135
3x max strict chins 12,8,8

Five rounds:
:30 max deads @225
:30 rest
:30 burpees
:30 rest

20160426

Starting CF Football programming

Strength

Amateur
Squat 3×5 (add 5 lbs to last workout) 225
Press 3×5 (add 2.5 lbs to last workout) 95

Complete 6 rounds for time:

1.5 pood KB Power Snatch – 8 Reps (didn't alternate and sis 1 pood on right arm)
Ring Dips (subbed bar dips) – 10 Reps
Row – 20 Calories
Rest 45 seconds
Post time to comments.

17:36

20160422

Good to go

With the S-2 section. Cammies, sleeves down, no rank/no cover.
Group warm-up.
Deadlift, 15:00 to find a heavy single for the day, 325, while instructing.
Then, 7 rds, every 3:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back
Then about 10 minutes of MCMAP throws.

20160421

Yeah, did something Tuesday...

Box squats, 5x8 95, 135, 185, 205, 225
4x8 pendlay row @135
5 rds, for time,
21 double unders
7 power cleans, increasing weight,
95, 115, 125, 135, 145
7:36
5 rds, every minute
50m shuttle run
1 125lbs stone from ground to ovwr the shoulder

20160419

Hungover

Sunday boat trips should not be done in Sundays.

Front squats, 5x3, 95, 135, 165, 185, 195
Kettle bell snatches 4x5, 12kg right arm, 20, 24, 28, 32 on left arm

2 rounds, not for time
200m farmers walk 20kg KBs
400m run

20160416

Swim/hike

Thursday,
4rds
50m swim
10 poolside m/u
25 airsquats
50m swim
10 4 could flutterkicks
25 airsquats

Friday,
9 mile forced march
Cammies, flak, kevlar, rifle, assault pack, ~1\3 bodyweight total

20160414

Two posts

Yesterday
Front squats, doubles, 7x2
95,135,165,185,205,225,235
Pendlay row, 3x8
135, 185, 205
One armed KB row, 3x8
70, 80, 97
5 rds, for steady state movement,
1:00 rowing
1:00 wallballs
1:00 box jumps

Finishedwith 2x10 of,
GHD sit ups
Candlestick up, slow lowering of straight legs

Today,
Deadlift, 15:00 to find a heavy single for the day, 355
Then, 10 rds, every 2:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back

20160412

Boots

Because sometimes, you forget your workout shoes...

To warm up, not much more than 3x5 of back squats and presses 45,65,75 followed by two high handle prowler +50lbs pushes ~150m, slow.

3x5 back squats, 135, ,155, 185, 205, 215

Then 7rft of,
1 step up and over hmmv tire carrying 2x40lb KBs,
1 log flip,
20m prowler sprint +45lb plate
7 hang power cleans @95lbs
20m prowler sprint +45lb plate
9:11
Then, not for time
100m farmers walk, 2x40lb KBs
10 over the jersey barrier burpees
100m farmers walk, etc
50m log carry left shoulder
50m log carry right
100m farmers. ..
10 over the barrier. ..
100m farmers ...

20160409

Last one on the mainland for awhile...

I's,Y's,T's 3x10
3x5 shoulder rotations on pulley, flexion & extension
3x8 Single dumbell bent over row @70lbs
3x8 low pulley close grip row @160lbs
3x8 double KB muscle cleans, 30, 35, 40
Annie, 10:04
3x8 belt squats, 80, 88, 97
5 rounds, 97lb KB
5 KB swings at the start if the minute
5 KB deadlifts on the :30 mark

20160406

Conferences kill me

2x 2:00 each, row, stairclimb, bike
Is,Ys, Ts: 2x10 each
Box squats, 5x5
115, 135, 155, 185, 205
Good mornings, 3x8 @115
Belt/chain squats, 3x8 80#KB

Then 3rds, continuous movement
1:00 Box step up/overs, holding 30lb dbs
1:00 30 inch box jump overs

Deads

Deadlift 5,3,3,2,2,2,1,1,1,1,1
Something, something, topped out at 345, ~80% of max
4 rds nft of,
7x185 deadlift
7 over the bar burpees
3x8 of DB shrugs @100
3x8 of hammer DB curls @25

20160405

NASWC Point Loma

RIMPAC 16 FPC all week.
Monday
Front squats, 5, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1
75, 95, 115, 135, 155, 175, 185, 205, 215, 225, 235
Pendlay row, 5x5
135, 145, 155, 165, 175
Single arm DB row, 3x8 @50
GHD sit up and Abmat sit up, 3x10 each alternating
3 rds, 5x 30 in box jump, 1 strict ring muscle up
5:00 spin bike cool down

20160401

And the bad fight goes.on...

Warm up, slighter than it should have been admittedly....

4 rounds of
1:00 12 ft rope climbs
1:00 box jumps, 20 inch box
1:00 log flips
1:00 wallballs, 20/8
1:00 Russian KB swings, 54lbs
1:00 rest
All wearing flak with field loadout.


At the old HQ, CrossFit MECCA in 2007